Your prolapse surgery recovery can be improved by knowing these simple prolapse surgery exercises and techniques. This article provides you with Physiotherapy exercises for prolapse surgery recovery that will help you move with ease, reduce discomfort and avoid some of the unwanted side effects or surgery.

This prolapse surgery exercises information is designed for women who may not have access to preoperative Pelvic Floor Physiotherapy and does not seek to replace formal medical advice.

Physical Fitness and Prolapse Surgery

If you have some time to prepare for prolapse surgery then you will benefit from improving your physical fitness. Having a good level of physical fitness will help to promote your overall recovery from prolapse surgery. You can improve your physical fitness by performing suitable whole body continuous exercises that allow you to exercise daily without placing undue strain on your prolapse.

Walking is usually an excellent physical fitness exercise for most women. Unfortunately with a moderate or severe pelvic organ prolapse walking exercise can quickly become uncomfortable. Some women find they are able to walk short distances at the outset of the day or intermittently rather than long distances. Others find that walking in water can help them walk without aggravating their symptoms. Some women find that they are able to use a stationary bike for their physical fitness.

Preoperative physical fitness exercises for prolapse may include:

Water walking

Land based walking

Recumbent cycle (reclining bike)

Stationary cycle

Deep Breathing Exercises for Prolapse Surgery

It is useful to know how to do deep breathing exercises (diaphragmatic breathing) before surgery. Deep breathing encourages air entry into the base of your lungs – the area where the oxygen and wastes moves to and from your blood stream. Expanding the small air sacs at the base of your lungs will aid post operative recovery after prolapse surgery, especially during initial post operative recovery. Deep breathing exercises can help prevent breathing complications associated with prolapse surgery and bed rest.

Postoperative deep breathing exercises are most effective when performed with the bed head elevated (you will notice it can be difficult to breathe deeply lying down flat). Deep breathing exercises are practiced by placing one hand on your upper abdomen and the other above your waist on your rib cage. Make your belly rise and your waist wide as you inhale slowly and deeply, pause briefly and then exhale slowly. Deep breathing exercises can be performed regularly during bed rest, around 4-5 deep breaths hourly is usually appropriate unless advised otherwise by medical caregivers.

Preoperative Pelvic Floor Exercises

Pelvic floor exercises are important in the overall preparation for prolapse surgery. If you’re not sure about how to do pelvic floor exercises, a consultation with a Pelvic Floor Physiotherapist can help you know how to improve your pelvic floor muscle support. Preoperative pelvic floor exercises can help to strengthen your pelvic floor muscles and may help to reduce the likelihood of bladder or bowel problems developing post operatively. Learning how to do pelvic floor exercises can also help you with postoperative prolapse exercises.

‘The Knack’ Exercise

‘The Knack’ is an exercise technique that can help you protect your prolapse repair. Doing ‘The Knack‘ involves a pre contraction of the pelvic floor muscles before and during increased pressure on the pelvic floor. This can be a very useful technique to know and practice before surgery as it can be then used post operatively to protect your pelvic floor repair if you need to cough or sneeze. ‘The Knack’ can be combined with placing a hand over your pelvic floor to support and protect your prolapse repair if you do need to cough.

Prolapse Surgery Exercises for Circulation

Circulation exercises increase the blood flow through the deep veins in the legs. These simple circulation exercises can help to prevent the formation of blood clots (DVT) that can occur in the lower limbs after prolapse surgery. One reason why women are encouraged to move out of bed early post operatively is to promote circulation and prevent blood clots.

Circulation exercises include:

Calf pumps– pump your calf muscles by bending your ankles to point your toes towards your head and then down towards the end of the bed

Heel slides– slide one alternate foot along the bed to bring the heel towards the buttocks at a time

Thigh squeezes -tense your thighs for a few seconds by pushing the back of your knees down gently into the bed and relaxing your thigh muscles

Moving in Bed

Moving in bed after prolapse surgery can be challenging, especially if you are connected to a catheter tube, drips and drains. It can be very helpful to practice moving in bed before your surgery to promote prolapse surgery recovery.

To move in bed safely avoid using the hanging ring or bar above the bed. Many Gynaecology Hospital wards have now removed these rings as using them to move in bed places strain on the abdomen and increases pressure on the pelvic floor however they can still be found in some hospitals.

To move comfortably and safely in bed after prolapse surgery lower the bed head down, slide one heel at a time towards your buttocks, and then lift your buttocks up off the bed. Keep your head on the bed, push down through your elbows and your heels and to move yourself up the bed. You will usually find this technique can also help to relieve pressure off the lower back.

Moving Out of Bed after Prolapse Surgery

There are two steps to moving out of bed and protecting your repair. Moving out of bed is well worth learning and practicing before prolapse surgery rather than afterwards.

Step 1- Roll

Roll like a log without twisting through your waist directly onto your side to face the side of the bed you wish to get out of. This should be the side of the bed where your catheter and any drips or drains are positioned. To roll onto your side you will need to move slightly across the bed before rolling (to give your body space to roll and avoid rolling out of bed).

Step 2- Side Push Up

Lying on your side, push your body up sideways using your lower elbow and upper hand in front of your body at the same time as you lower your legs down over the side of the bed. Lifting your body sideways will protect your wound and help to avoid strain.

These simple prolapse surgery exercises and techniques will help you to be more active and comfortable as you move after your surgery. They can also help you to avoid some of the unwanted side effects of prolapse surgery – so if you have some time before your prolapse repair they are well worth knowing and practicing.

Comments

I have seen, and read, a range of pelvic floor advice and find “Inside Out” by Michelle Kenway the most helpful and uplifting. The presentation is friendly and encouraging and the exercises, whilst simple and gentle, do make you feel better. This is exactly what you need if feeling worried or need professional advice and encouragement.

Hi Michelle
I am recovering from vaginal hysterectomy for prolapse and also repair of Cystocele
I also had repair of rectocele last year
Once fully recovered I am considering trying Golf as a new activity
I would welcome your advice please

I am not sure when you had your latest repair for Cystocele and your vaginal hysterectomy. I think if you are commencing this as a new activity it could be wise to wait for 3 mths post op. to ensure full internal healing. I don’t see an issue with putting practice if you have been given the all clear from your gynaecologist after 8 weeks.

The possible risks and solutions I see include:
– Moving a heavy golf buggy and lifting in it in and out of your car. After prolapse surgery the golf buggy needs to be lightweight (less than 10kg), avoid loading it with all possible golf clubs and any lifting needs to be done with safe lifting technique. Obviously a golf buggy is a great option for minimising the load you carry and staying off your feet when first starting out especially.
– Minimise the distances you walk around the golf course intitally. Keep the golf rounds short in duration when you first start back according to your exercise tolerance. A small fold up stool that you can sit on while you wait for other friends to complete their shots may help you avoid prolonged standing and take the load off your pelvic floor.
– Avoid long drives hitting off when first starting back after surgery and be cautious with this long term – the forceful rotational swing may have the potential to strain your abdomen. I would sugest that you receieve some tuition with the correct technique so that you can achieve distance and avoid forceful rotation through your trunk, perhaps you could explain to your instructor that you have a pelvic issue and you need to avoid forceful rotation.

I hope this helps you Julie, please don’t hesitate to let me know if you have any further questions

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I would just like to say ,thank you for all the great info I receive from you. I look forward to the next news letter and I find the information very helpful. A big thank you

MargBrisbane

Just wanted to say a quick thank you for your wonderful website and all the fantastic educational videos. I am three weeks post op from my surgery and your site has answered many important questions for me and helped me on my way to recovery. Big thank you!

LinaAlaska

Thank you, I really appreciate the extent to which you as a professional go to assist others.

LaurieCanada

I just want to reach out and hug you. I looked online a year ago for anyone who taught exercises safe for prolapsed uterus and I came across your website. I am so happy that now I can finally exercise without further prolapse issues. Thank you!

LeanneAustralia

Thank you Michelle finding your newsletter very helpful also your exercise book for prolapse which I’ve recently received – excellent! Will certainly recommend to others.

EvaSwitzerland

I am located in the heart land of America. I see you are in Australia. Women everywhere need this type of help and understanding. Thank you so much for all the information and help you provide on this personal matter.

Kay

My surgery was done in one of the top hospitals in the country. I got no instructions and even when I emailed them I got no advice. I was so lucky to find you on line and get answers to my questions. Please continue your wonderful work which is so important and so neglected.

PatUK

Thanks for helping so many women with your focus on a neglected area of the body that has such a big impact on how well woman can live their lives.

RoseUK

Your website has been of great help and encouragement to me… I don’t know where I would have got started otherwise.

LynAustralia

I am recovering from a total hysterectomy and I Just wanted to take a moment and thank you for providing these professional, tasteful and positive videos… I’ve watched several of them and they are all very well done. It is great to know that thanks to technology you are able to help people around the world.